5 rounds for time of:
21/17 Bike Calories
14 Box Jump Overs, 24/20 in
7 Toes-to-bars

Goal: Sub 15 min

No barbell today in this workout, but it’s an excellent one to push the pace on conditioning. The bike shouldn’t take any more than 90 seconds so adjust accordingly. Box jump overs are all too easy to slow down on, so work on finding a strong and steady pace. If possible complete the toes to bar unbroken. This is a great way to work on the kip swing along with completing the movement while breathing hard.

Gymnastics Work
5 rounds for quality of:
6 Pull-ups
4 Strict Pull-ups
2 Bar Muscle-ups
Rest 1:30

Gymnastics Modifications
5 Sets For Quality:
6 Jumping Pull Up
4 Seated Pull Up
2 Feet Elevated Inverted Row
Rest 1:30

Accessory work today is our gymnastics work for the week! All 5 rounds should be done for quality and with movement variations that are appropriate for you. Feel free to modify as needed but ideally you are keeping a similar stimulus by making each movement harder than the last. Steadily move from one exercise to the next and rest :90seconds between rounds.

Post Work
1-2xs:
1min Childs Pose
:30sec per side Thread the Kneedle